So I've been enjoying my running again after getting back into it properly after my last minor injury....
The goal is to nudge my Park Run time to ideally under 20 mins, but at my age I am aware that is pushing it!
I'm in no massive rush which helps!
My current recent best is just over 23 mins, and if I can get this down to under 22 mins, so 21 mins something by EOS - in my mind that's end October then I'd be pretty happy with that - as a sort of holding pace rather than peak pace!
The question that's been on my mind is how much to workout...
I am a little bit restricted by work and family duties, but it's rare that I'd have to skip more than a couple of days....
I had been doing this...
Mon - 400 intervals
Weds or Thurs - 1K intervals
Sat - Park Run - which I normally can't help but treat as a tempo run!
And ideally I'd do a gentle 5K on the Thursday...
I can just feel the above is too much....
Also sticking to the same weekdays is tricky and maybe a hindrance so I've accepted the fact that I need a general plan and then be prepared to flex as life and my body demand, I don't need to be doing 2 intervals and one tempo run a week - I think I want to aim for 2 every 5 to 7 days that'd be much better and also getting in a slow longer run would be good too every 8-10 days...
So...
Principle 1 = hard - easy - hard.
Principle 2 = easy day after hard if it feels OK but then always at least 1 day off!
Principle 3 - if in doubt another easy or rest!
Principle 4 - swap any hard run for a Park Run!
Cycle =
Run 1 - 400 M/ 1K Intervals
Run 2 - easy
Run 3 - five - six K tempo (A1 park run!)
Run 4 - easy
Rum 5 - long or tempo (B2 Park)
Run 6 - easy
So this should be as intense as it gets!
M - Intervals
T - Easy
Th - tempo
Fr - easy
Sun - long or tempo
Mon - easy
